Vitaminnada iyo Doorka Ay Ku Leeyihiin Jirka Aadanaha

 Vitaminnada iyo Doorka Ay Ku Leeyihiin Jirka Aadanaha

Vitaminnada waa maaddooyin nafaqo oo jirku u baahan yahay qadar aad u yar, balse muhiim ah si uu si caadi ah u shaqeeyo. Inkasta oo aanay tamar si toos ah u siin jirka, haddana waxa ay door muhiim ah ka ciyaaraan dhammaan hawlaha jirka, sida korriinka, ilaalinta difaaca jirka, ka hortagga cudurrada, iyo shaqada unugyada.

Noocyada Vitamin-nada

Vitaminnada waxaa loo kala saaraa laba kooxood:

1. Vitaminnada Biyaha lagu milo: Kuwani waa vitamino aan jirka si wakhti dheer ah ugu kaydsanayn. Waxaa ka mid ah:

Vitamin B Complex (B1 ilaa B12)

Vitamin C (Ascorbic acid)

2. Vitaminnada Dufanka lagu kaydiyo: Kuwani jirku wuu kaydin karaa, waxaana lagu keydiyaa beerka iyo unugyada dufanka leh:

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Doorka Vitamin kasta ku leeyahay Jirka

1. Vitamin A

Doorka: Aragga habeenkii, koritaanka unugyada, ilaalinta maqaarka, iyo difaaca jirka.

Ilo: Karooto, kale, beerka, subagga, ukunta.

2. Vitamin B Group (B1–B12)

Doorka guud: Tamarta jirka, shaqada neerfayaasha, koritaanka unugyada, iyo samayska dhiigga cas.

Ilo: Galleyda, digirta, kalluunka, ukunta, hilibka cad iyo casba

3. Vitamin C

Doorka: Samaynta collagen-ka, bogsashada dhaawacyada, kor u qaadista difaaca jirka, iyo ka hortagga hargabka.

Ilo: Liin, oranjo, cananaaska, yaanyada, baradhada.

4. Vitamin D

Doorka: Caawinta nuugista kalsiyamka, xoojinta lafaha, iyo difaaca jirka.

Ilo: Qoraxda, kalluunka baruurta leh, ukunta, caanaha la dufanka ka qaaday.

5. Vitamin E

Doorka: Ilaalinta unugyada (antioxidant), hagaajinta dhiig wareegga, iyo ilaalinta maqaarka.

Ilo: Nuts, saliid saytuun, canola, spinach.

6. Vitamin K

Doorka: La xiriira dhiig-joojin (blood clotting) iyo caafimaadka lafaha.

Ilo: Khudaarta cagaaran sida kale, broccoli, iyo saytuunka.

Saamaynta Ka Dhalata Darrida Vitaminnada

Vitaminnada marka ay jirka ka yaraadaan, waxa dhici kara dhibaatooyin kala duwan, sida:

Vitamin A yaraantiisa: aragga oo daciifa, infekshannada oo bata.

Vitamin D yaraantiisa: lafo-jileeca (rickets ama osteomalacia).

Vitamin C yaraantiisa: cudurka scurvy (ilko dillaacsan, daal badan).

Vitamin B12 yaraantiisa: dhibaatooyin maskaxda iyo neerfaha ah.

Sidee Loo Heli Karaa Vitamin Ku Filan?

Cuntooyin isku dheelitiran – Cun khudaar, miraha, kalluunka, hilibka, iyo cuntooyinka la dufanka ka qaaday.

Kaabeyaasha nafaqada (supplements) - Haddii dhakhtar kuu sheego ama aad leedahay baahi gaar ah.

Qorraxda si caadi ah u gal – Waxa ay muhiim u tahay helidda Vitamin D 

Jaantus kusabsan vitamiinada  

Author : By HOSHOW GULLED